Category Archives: Workout of the Day

Friday

A.

4x 6-8 strict pull ups

3x 10-12 RDLs

B.

5 sets:

In 90s, complete:

50 DUs

12 box jump overs

max reps DB snatches (50/35)

rest 90s between sets

score = total reps DBS

Wednesday

A.

back squat

set 1: 4-5 reps 50-60%

set 2: 5 reps at 65%

set 3: 5 reps at 75%

set 4: max reps at 85% (aim to exceed max reps set at same weight used on 2/5)

B.

2 rounds for time (12 min cap):

15 WBS

8 power snatch (115/75)

15 WBS

8 C&J (115/75)

15 WBS

8 OHS (115/75)

15 WBS

8 hang power clean (115/75)

Monday

A.

8 sets:

1 split jerk

B.

15 min amrap:

20 push ups

100m run

20 alternating DB snatches (50/35)

100m run

20 box jumps

100m run

20 single arm DB push presses (50/35) 

100m run

Thursday

A.

4 sets: 

6-8 reps close grip bench press

12 alternating bent over DB seesaw rows

B.

1:00-5:00: 500m run (buy in) + max chest to bar Cindy

5:00-10:00: 400m run (buy in) + max chest to bar Cindy

10:00-15:00: 300m run (buy in) + max chest to bar Cindy

“Cindy”

5 pull ups

10 push ups

15 air squats

Monday

A.

back squat

set 1: 5 reps at 65%

set 2: 5 reps at 75%

set 3: 3 reps at 85%

set 4: max reps at 95%

B.

for time:

400m run (buy in)

then 3 rounds:

15 front squats (115/75, Rx+ 135/95)

12 box jump overs

400m run (buy out)